Ontario Police Fitness Test

<body topmargin=0 leftmargin=0 marginheight=0 marginwidth=0> <table cellpadding=0 cellspacing=0 border=0 height="100%"><tr> <td valign="top" width=168 BGCOLOR="#000000" TEXT="#F7F7FF" background="12ba11c3.gif"> <bR> </td> <td valign="top" BGCOLOR="#000000" TEXT="#F7F7FF"> <div> <FONT SIZE="5" COLOR="#99CC00" FACE="Arial" ><B>Bodybenefits - Fitness </B></FONT><FONT SIZE="1" COLOR="#FFCC99" FACE="Arial" >     </FONT>|   <A HREF="index.htm" TARGET="_top" TITLE="Bodybenefits Fitness "><U><B>home</B></U></A></div> <div> <A HREF="id2.htm" TARGET="_top" TITLE="About Us"><U>About Us</U></A>   |   <A HREF="id3.htm" TARGET="_top" TITLE="Products and Services"><U>Products and Services</U></A>   |   <B>Ontario Police Fitness Test</B>   |   <A HREF="id5.htm" TARGET="_top" TITLE="Courses"><U>Courses</U></A>   |   <A HREF="id6.htm" TARGET="_top" TITLE="Contact Us"><U>Contact Us</U></A></div> <div> <IMG SRC="12af4010.gif" border=0 width="500" height="1" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></div> <div> Ontario Police Fitness Test</div> <bR> <bR> <div> <I>Ontario Police Fitness Test</I></div> <div> THE </div> <div> ONTARIO POLICE </div> <div> FITNESS AWARD PROGRAM </div> <bR> <bR> <bR> <div> Sanctioned by the Policing Services Division of the Ministry of the Solicitor General and </div> <div> Correctional Services and the Ontario Association of Chiefs of Police. </div> <div> Designed and implemented by the Police Fitness Personnel of Ontario. </div> <div> This manual replaces all previous printings. </div> <bR> <bR> <div> APRIL 2001 </div> <bR> <bR> <div> 3.0 FITNESS APPRAISAL GUIDELINES </div> <div> 3.1 QUALIFICATIONS </div> <div> An Ontario Police Fitness Award (OPFA) Appraiser must be qualified as a Certified </div> <div> Fitness Consultant (CFC). As an OPFA Appraiser you will need a copy of the most recent </div> <div> Canadian Physical Activity, Fitness and Lifestyle Appraisal (CPAFLA) manual. It is also </div> <div> imperative that OPFA Appraisers maintain accurate appraisal records. The appraiser must be </div> <div> currently certified in cardiopulmonary resuscitation. </div> <bR> <div> 3.2 MEDICAL CLEARANCE </div> <div> Par-Q </div> <bR> <div> Once you have had a request for an Ontario Police Fitness Award appraisal the </div> <div> participant should fill out the Physical Activity Readiness Questionnaire found in Appendix A. </div> <div> If the participant answers “no” to all questions on the PAR-Q, set up an appointment to conduct </div> <div> the appraisal and give him/her a copy of the pre-test material (Appendix B). </div> <bR> <div> If the participant answers “yes” to one or more questions on the PAR-Q, suggest that </div> <div> he/she visit their physician. Inform the participant that the Ontario Police Fitness Award </div> <div> Medical Consent Form (Appendix C) must be completed by his/her physician before the </div> <div> appraisal can be scheduled. </div> <bR> <div> The Consent Form </div> <bR> <div> The Consent Form (see Appendix D) should be read, understood and signed prior to the </div> <div> administration of the appraisal. Like the PAR-Q, this form is meant to be self-explanatory. It </div> <div> describes the nature of the appraisal items that will be undertaken and outlines the participant’s </div> <div> responsibilities in the safe administration of the procedures. It is not a waiver form. It must be </div> <div> witnessed at the time of signing. The witness must not be the appraiser or anyone involved in </div> <div> the administration of the appraisal. </div> <bR> <div> Resting Heart Rate Measurement </div> <bR> <div> Participants must sit in a comfortable chair with arm supports and rest with the feet flat </div> <div> on the floor for at least five minutes prior to the resting heart rate being measured. Heart rate </div> <div> may be measured using the stethoscope (placed either on the sternum or the second intercostal </div> <div> space on the left side) or by palpating the radial or carotid artery. Apply gentle pressure. </div> <div> Determine the resting pulse using a 15 second count. In the event the resting heart rate is 100 </div> <div> beats per minute or more, wait an additional five minutes and take the reading again. </div> <div> Participants should not be permitted to do the pin test if their resting heart rate is 100 beats per </div> <div> minute or more. Explain to the participant that the heart rate is not within the range for which </div> <div> the test was designed. Refer them to their physician for follow up. </div> <bR> <div> Resting Blood Pressure Measurement </div> <bR> <div> Have the participant sit in a chair, resting both feet on the floor and the left arm either on </div> <div> the arm of the chair or a flat surface, such as a table top. Apply the blood pressure cuff to the left </div> <div> arm. Wrap the cuff firmly and smoothly around the left arm with the lower edge of the cuff 2-3 </div> <div> cm above the antecubital space. Position the stethoscope. Quickly inflate the cuff to 185mmHg. </div> <div> Release the valve slowly (2mmHg per second), listening for the first sound (the systolic </div> <bR> <bR> <div> pressure) and for when their is no sound at all (the diastolic pressure). Fully deflate the cuff. </div> <div> Record the systolic and diastolic pressure to the nearest two mmHg. In the event that either the </div> <div> resting systolic pressure is greater than 144mmHg or the diastolic pressure is greater than </div> <div> 94mmHg, wait five minutes, having the participant sit quietly, relaxing, and take the reading </div> <div> again. </div> <bR> <div> Participants should not be permitted to do the pin test if: </div> <bR> <div> (a) either reading is above the aforementioned ceilings after two readings. </div> <div> (b) the individual is receiving medication for high blood pressure. </div> <div> (c) the individual has been told that they have high blood pressure. </div> <div> If any of the above conditions exist, explain briefly that the blood pressure reading is not within </div> <div> the range for which the test was designed. Refer the participant to their physician for further </div> <div> information on blood pressure. </div> <bR> <div> 3.3 THE FITNESS APPRAISAL </div> <div> In order to maintain standardized results the appraisal must be performed in the same </div> <div> order and within the same time frame on one specified day. The testing procedure is as follows: </div> <bR> <div> a) Push-ups /20 </div> <bR> <div> b) Trunk Forward Flexion /10 </div> <bR> <div> c) Curl-ups /20 </div> <bR> <div> d) 1.5 Mile Run, modified </div> <div> Canadian Aerobic Fitness </div> <div> Test, 20-metre Shuttle Run, </div> <div> or Astrand Submaximal </div> <div> Cycle Test. /50 </div> <bR> <bR> <div> The results are to be recorded on the Ontario Police Fitness Award Results Sheet </div> <div> (Appendix E). An aggregate score of 75% or higher is required to receive the OPFA pin. The </div> <div> results sheet is returned to the participant. </div> <bR> <div> Complete the Ontario Police Fitness Award Certification Form (Appendix F) and forward </div> <div> to the address indicated on the form. The Ontario Police Fitness Award pin will then be </div> <div> forwarded to the participant through his/her Chief of Police/Commissioner. The presentation of </div> <div> the pin may be done either formally or informally as seen appropriate by the police service. </div> <bR> <bR> <div> 4.0 FITNESS APPRAISAL PROCEDURE AND STANDARDS </div> <div> 4.1 PUSH UPS </div> <div> Push ups are a test of muscular endurance which is defined as the ability of a muscle to perform repeated </div> <div> contractions over a period of time. </div> <bR> <div> Procedure: </div> <bR> <div> It is imperative that the participant is well </div> <bR> <div>  instructed in the correct performance </div> <div> of the push-up prior to beginning the test. </div> <div> The push ups are to be performed </div> <div> consecutively and without a time limit. </div> <div> The test is terminated when the participant </div> <bR> <div>  has completed as many push ups as possible, </div> <div> the form deviates too much from</div> <bR> <bR> <div>  </div> <div> the procedure or there is more than a two </div> <div> second pause between repetitions. </div> <bR> <bR> <div> Males: </div> <bR> <div> The participant lies on his stomach, </div> <div> legs together. His hands, pointing </div> <div> forward, are positioned under the </div> <div> shoulders. To begin the participant </div> <div> pushes up from the mat by fully </div> <div> straightening the elbows, using the </div> <div> toes as the pivotal point. The upper </div> <div> body must be kept in a straight line. </div> <bR> <div> The participant returns to the starting </div> <div> position, chin to the mat. Neither the </div> <div> stomach nor thighs should touch the mat. </div> <bR> <div> Females: </div> <bR> <div> The participant lies on her stomach, </div> <div> legs together. Her hands, pointing </div> <div> forward, are positioned under the </div> <div> shoulders. She then pushes up from </div> <div> the mat by fully straightening the </div> <div> elbows and using the knees as the </div> <div> pivot point. The upper body must </div> <div> be kept in a straight line. The </div> <div> participant returns to the starting </div> <div> position, chin to the mat. The stomach </div> <div> should not touch the mat. The </div> <div> participant must have the lower leg remain </div> <div> in contact with the mat, ankles plantar-flexed. </div> <div> The participant may not bend her lower legs </div> <div> up at the knees. </div> <div> It is not acceptable for either males or females to </div> <div> have their feet against a wall or for a mat to be </div> <div> placed under their chin. </div> <bR> <div> See Tables 1 and 2 for results. </div> <bR> <div> Male Push-Up </div> <bR> <bR> <div> Male Push-Up </div> <bR> <bR> <div> Female Push-Up </div> <bR> <bR> <div> Female Push-Up </div> <bR> <div> 4.2 TRUNK FORWARD FLEXION </div> <bR> <div> The trunk forward flexion test measures the flexibility of the hamstring and lower back </div> <div> muscles. Flexibility depends upon the elasticity of the muscles, tendons and ligaments and is the </div> <div> ability to bend without injury (Whitney et al., 1990). </div> <bR> <div> Procedure: </div> <bR> <div> Have participants warm up for this test by performing slow stretching movements before </div> <div> taking the actual measurements. Participants, without shoes, sit with legs fully extended and the </div> <div> soles of the feet placed flat against the flexometer. Keeping the knees fully extended, arms </div> <div> evenly stretched, and palms down, participants bend and reach forward (without jerking). The </div> <div> position of maximum flexion must be held for approximately two seconds. Advise the </div> <div> participant that lowering the head will maximize the distance reached. Each participant takes a </div> <div> turn and then the procedure is repeated. Both results are recorded with the higher result scored. </div> <bR> <div> See Table 3 and 4 for results and scores. </div> <bR> <bR> <div> 4.3 CURL-UPS </div> <div> Endurance is the ability to sustain an effort for an extended period of time (Whitney et al </div> <div> 1990). The curl-up tests the muscular endurance of the abdominal muscles. The test is </div> <div> terminated if the participant is unable to maintain required cadence, unable to maintain the </div> <div> proper curl- up technique (e.g. heels come off the floor) over two repetitions despite cautions by </div> <div> the appraiser. A maximum of three corrections are allowed by the appraiser before termination </div> <div> of the test. </div> <bR> <div> Starting Position: </div> <bR> <div> Participants lie in a supine position with the head resting on the mat, arms straight at </div> <div> sides and parallel to the trunk, palms of hands in contact with the mat, and the middle finger tip </div> <div> of both hands at the 0 mark. Knees are bent at 90 degrees and the heels are kept in contact with </div> <div> the mat. The test is performed with shoes on. </div> <bR> <bR> <div> Procedure: </div> <bR> <div> Use the cadence provided on a metronome (50 beats per minute). This is followed by a </div> <div> slow curling up of the upper spine far enough so that the middle finger tips of both hands reach </div> <div> the 8 cm or 12 cm mark. During the curl-up the palms and heels must remain in contact with the </div> <div> mat. Anchoring of the feet is not permitted. On return the shoulder blades and head must </div> <div> contact the mat and the finger tips of both hands must touch the 0 mark. The movement is </div> <div> performed in a slow, controlled manner so that the time to perform the lifting and lowering </div> <div> stages of the curl-up is the same at a rate of 25 curl-ups per minute. The curl-ups should be </div> <div> performed at a steady rate, without pausing to a maximum of 75. </div> <bR> <div> The following are some things to ensure during the curl-up test. </div> <bR> <div> DO: </div> <bR> <div> • </div> <div> verify metronome accuracy with a stopwatch (50 beats/minute) </div> <div> • </div> <div> keep knees at 90 degrees </div> <div> • </div> <div> keep heels in contact with the mat </div> <div> • </div> <div> make sure the shoulders are relaxed neither depressed nor elevated </div> <div> • </div> <div> return to the starting position </div> <div> • </div> <div> keep arms straight </div> <div> DON’T: </div> <bR> <div> • </div> <div> slide the seat from the starting position </div> <div> • </div> <div> lift or slide the heels </div> <div> • </div> <div> bend elbows or lose contact between the palms of the hand and the mat </div> <div> • </div> <div> slide the finger tips past the 12 cm (or 8 cm if 40 yrs or older) mark on the mat </div> <div> • </div> <div> pause during the movement at top or bottom position </div> <div> • </div> <div> go ahead or fall behind the correct cadence </div> <div> See Tables 5 and 6 for results and scores. </div> <bR> <div> Set-up for Partial Curl-Up </div> <div> Partial Curl-Up </div> <bR> <bR> <div> 4.4 CARDIOVASCULAR ENDURANCE </div> <div> The participant is required to take part in one of four options which all accurately </div> <div> measure cardiovascular endurance. The options are as follows: A.) 1.5 Mile Run B) Modified </div> <div> Canadian Aerobic Fitness Test (mCAFT) C) 20-metre Shuttle Run (only those qualified to </div> <div> administer the PREP may use the 20m shuttle run option) or D) Astrand Submaximal Cycle </div> <div> Ergometer Test (Certified Fitness Consultants may not use this test - they have not been trained. </div> <div> Only Professional Fitness & Lifestyle Consultants may use this test). The participant may </div> <div> choose which cardiovascular endurance test he/she shall be tested on based on the availability of </div> <div> a qualified appraiser or facilities. </div> <bR> <div> A) 1.5 MILE RUN </div> <bR> <div> The 1.5 mile run is a test of aerobic fitness or cardiovascular endurance. The 1.5 mile </div> <div> run, therefore, tests the combined efficiency of the lungs, heart, bloodstream and local muscles in </div> <div> getting oxygen to the muscles and putting it to work. </div> <bR> <div> Procedure: </div> <bR> <div> The participant is required to cover an accurately measured 1.5 mile distance in as short a </div> <div> time as possible. </div> <bR> <div> See Table 7 and 8 for Results and Scores. </div> <bR> <div> B) MODIFIED CANADIAN AEROBIC FITNESS TEST (mCAFT) </div> <bR> <div> C) 20-METRE SHUTTLE RUN (PREP QUALIFIED APPRAISER) </div> <bR> <div> D) ASTRAND SUBMAXIMAL CYCLE ERGOMETER TEST </div> <div> (PFLC QUALIFIED APPRAISER)</div> <bR> <div>  (it is suggested that the Monarch Bicycle Ergometer Model 818F be used for this test.) </div> <bR> <div> The Astrand submaximal cycle ergometer test protocol can be a convenient and useful </div> <div> tool in predicting VO2 max, and monitoring training programs. The cycle ergometer is far less </div> <div> expensive than a treadmill, quiet in operation, less threatening to the client, and facilitates the </div> <div> monitoring of BP, ECG, and HR because the subject is stationary. The skill is easy to master, </div> <div> since most people have experience riding bicycles. Most importantly, this is a submaximal </div> <div> procedure. This kind of test can be employed quite regularly to monitor the effects of exercise </div> <div> programs because it is more “user friendly” than maximal tests. It is especially helpful in testing </div> <div> older adults because of the added control involved and its submaximal nature. </div> <bR> <div> Procedure: </div> <bR> <div> 1. </div> <div> Adjust the seat height so that the leg of the subject is slightly bent when the pedal is at the </div> <div> lowest point. </div> <div> 2. </div> <div> Take the subjects BP. </div> <div> 3. </div> <div> To begin Stage One, the subject pedals at a speed of 50rpm or 18km/hr throughout the test, </div> <div> beginning with about 2 minutes of no resistance (to accommodate to the bicycle and the </div> <div> pedaling rate). </div> <bR> <div> 4. </div> <div> At Stage Two, a power output is assigned (normally 75 to 100 watts for women and 100 to </div> <div> 150 watts for men –power output in kpm x min-1 = 50rpm x resistance in kg), for 6 minutes </div> <div> in an attempt to achieve a HR response between 120 and 150bpm. At no time should a </div> <div> subject under age 40 exceed a heart rate of 170bpm, or over the age of 40 exceed a heart rate </div> <div> of 150bpm. In addition, power output may be set lower for very unfit or small individuals. </div> <div> Check the resistance and speed of pedaling constantly to ensure that the power output </div> <div> remains accurate. </div> <div> 5. </div> <div> The BP should be taken at the two minute mark of each stage. Should the diastolic pressure </div> <div> exceed 100 at any time, the test will be terminated immediately. </div> <div> 6. </div> <div> The HR is measured each minute during exercise and the mean of the fifth and sixth minutes </div> <div> is considered the steady-state HR. If these HR differ by more than 5bpm, the exercise load </div> <div> should be prolonged by one more minute to ensure a steady-state. </div> <div> 7. </div> <div> If the HR’s response to the second stage workload is below 120bpm, the workload may be </div> <div> increased by 25 watts for women and 50 watts for men. </div> <div> 8. </div> <div> Once a steady state HR has been achieved, and the power outputs assigned elicit HR’s </div> <div> between 120 and 170bpm to enable a prediction of VO2max, the test can be terminated by </div> <div> gradually reducing the resistance over a few seconds and allowing the subject to pedal at a </div> <div> comfortable rate until he/she has recovered. The BP is taken at the completion of the test and </div> <div> at the 2 minute mark of recovery. </div> <div> 9. </div> <div> The HR is used to adjust the workload/power output of each subject appropriately. In some </div> <div> cases, when the subject is very fit, an initial power output will be too low in intensity to yield </div> <div> useful data. For example, a HR of 105bpm after 6 minutes of 100 watts cannot be used to </div> <div> predict VO2max. If the tester observes this low HR after 2 minutes of exercise (it may be </div> <div> 99bpm at this point), he/she could decide to cut short this power output and increase it to 150 </div> <div> watts. This type of adjustment helps prevent excessive local muscular fatigue which can </div> <div> prematurely terminate a test before adequate data can be gathered. The HR from one power </div> <div> output can be used to help determine the next power output setting. </div> <div> 10. It is very important to remember that this is a sub-maximal test and therefore loses some </div> <div> reliability as an accurate diagnostic tool. It is very user friendly and an excellent  ounseling </div> <div> tool and is easily used to monitor the progress of a subject. </div> <div> Criteria for test termination: </div> <bR> <div> • </div> <div> Nausea, dizziness, lightheadedness, difficulty breathing, loss of muscle control </div> <div> • </div> <div> A worrisome appearance, tightness or pain in the chest </div> <div> • </div> <div> A systolic BP above 250 mm Hg, or a diastolic BP above 100 mm Hg </div> <div> • </div> <div> A systolic BP that drops below the resting value despite an increase in workload </div> <div> Should any of these symptoms appear, stop the test immediately and have the subject lie down. </div> <div> Continue monitoring the HR. Should the subject display any of the signs of cardiac distress </div> <div> (pain or feeling pressure in the center of the chest, under the breast bone, shortness of breath), </div> <div> call for medical assistance immediately. HR should return to below 100bpm after 10 minutes. </div> <bR> <div> TERMINATION HEART RATES </div> <div> Age Heart Rate </div> <div> <20 170 bpm </div> <div> 20-29 165 bpm </div> <div> 30-39 155 bpm </div> <div> 40-49 150 bpm </div> <bR> <bR> <div> Limitations of the Method: </div> <bR> <div> • </div> <div> Astrand warns that sedentary people are often underestimated (likely because the test was </div> <div> developed on a generally active group of subjects), whereas extremely well-trained athletes </div> <div> are often over-estimated. </div> <div> • </div> <div> Rowell (1964) found that this method underpredicted actual VO2 max by 27% in a group of </div> <div> sedentary young men before training and by 14% after 3 months of training. Because of this </div> <div> tendency toward underestimation, some authors have suggested an upward correction </div> <div> factor of about 10% built into the age correction (Cumming, 1975). For example, the </div> <div> correction factor for 45 years of age would be 0.88 instead of 0.78. </div> </td> </tr></table></body>